Ngethamsanqa, izazinzulu azizange zinyanzelise esi sihloko kwaye zinikeze inkqubo yazo yokuphucula ngokukhawuleza. Ukuqala, hlengisa indlela yokulala - ufanele ulale kakuhle, ugcwele iiyure eziyi-8 ukuya kobusuku. Iibini zokuqala zibhekwa njengegolide, ngenxa yokuba umzimba uvelisa i-hormone yokukhula, ebaluleke kakhulu kuzo zonke iinkqubo zokuphilisa. Ukungabalulekanga kunye nokutya okulungileyo, izityebi kwiiprotheni ezilula, ukutya okunamazinga aphezulu amavithamini kunye namafutha enempilo. Nangona kunjalo, ukufikelela ezinyaweni zakho ngokukhawuleza, qwa lasela ezi ndlela ezimangalisayo, kodwa ezilinganayo. Akunandaba nokuba unobanda emqaleni wakho, welula umlenze wakho, okanye ulungele ukusebenza ngokuqhelekileyo, ezi ndlela zokuphulukisa ezi 5 ziza kunceda ukukhawuleza ukuphucula nokuguqula iiveki zexesha lokuphuphuma kwimiba yeentsuku.
Ubusi kunye neetalente zakhe
Okunye: wonke umntu uyazi ukuba le yunombolo yeso sixhobo xa unobanda emqaleni wakho okanye awukwazi ukulala ixesha elide. Kodwa enyanisweni, amandla akhe aninzi. Ubaluleke kakhulu ekhitshini, apho uthabatha ipake yokutshisa, usule umnwe wakho. Kwizilonda ezingaphandle zangaphandle, ezifana nokucima nokutshisa, ubusi usebenza njenge-antibacterial agent. Ngokukhawuleza uhlambulule umhlaba ochaphazelekayo kwaye unqanda ukuphuhliswa kosulelo. Kuye kwafika iingqungquthela zenzululwazi, zihlolisise iingcaphephe ezibini zabalingane abangamaDatshi. Bafumene ukuba ukutshisa kunye nokucutswa kuphathwe ngendalo yemvelo, uphilise iintsuku ezi-4 ngokukhawuleza (iintsuku ezili-11) xa kuthelekiswa nalabo abangazange baphathe nantoni na. Enye ibhonasi enhle: ubusi buyanciphisa ukwakheka kwezikrakra kunye nezikrakra, kwaye ngokukhawuleza kususa ukuvuvukala. Zama: ngexesha lovavanyo, izazinzulu zisebenzisa ubusi bendlu (ezithengiswa kwivenkile, ezicwangciswe ngamaqondo aphezulu aphezulu, okunciphisa kakhulu impawu zayo zokulwa ne-antibacterial). Thatha nayiphi na i-floral, i-lime, i-buckwheat, i-acacia. Zonke zisebenza ngokulinganayo. Ukuze isilonda sidonsa ngokukhawuleza, faka i-teaspoon yobusi kwiqhekeza elincinci lebhanki kwaye unamathele kwilonda. Ukuhlaziya "ukuzaliswa" kwe-compress nganye iiyure ezingama-24.
Yoga kunye namathuba ayo
Okuninzi: ngenxa yobulungisa kubalulekile ukuthetha ukuba ukuphucula ukujikeleza kwegazi, ukunciphisa uxinzelelo kwaye ngokukhawuleza ukuphucula kwakho nayiphi na uhlobo lomsebenzi. Kodwa i-yoga iyona nto ibhetele! I-Yoga iququzelela intlungu emva kwaye ibuyisela lula ukunyakaza ngokukhawuleza kunamanye umzimba. Akukho zithintelo kwiminyaka yobudala kunye noqeqesho lwezemidlalo. Ngoko ungalahlekelwa lixesha elixabisekileyo. Zama: zikho izikolo ezininzi kunye namaziko apho i-yoga ifundiswa khona. Ziyindawo yonke, kwaye kukho ithuba lokufumana into ekusebenzeni okanye ekude nekhaya. Kodwa ukuba uneshedyuli eqinile kakhulu kwaye awukwazi ukugijima ngombhoxo wokuqeqesha, uthenge i-disc yokuqala yabaqalayo kwaye uzenzele ekhaya.
Ukucoca umzimba
Okunye: usuku olude lomsebenzi kwindawo enye luchaphazela umva - lukhula lube lukhuni kwaye lwenqaba ukuphazamiseka. Kodwa yonke into iyakulungeleka: iyure kwitafile yokusilalisa - kwaye uza kuziva uvuyo lokuhamba ngokukhululeka kwakhona. Ukuzihlaziya ngokuqhelekileyo kuzisa ukuxhamla kwemisipha, ukunciphisa intlungu kunye nokungazinzi. Ukuba awuphumelelanga ngenyawo okanye wenzakele, umzekelo, ukuwa kwibhayisiki, ukuhluthwa kukunceda ukuba ufumane ngokukhawuleza. Ukukhawulezisa iinkqubo zokuphilisa kwiishuva, kwandisa ukujikeleza kwegazi kwaye kususwe ngokukhawuleza ukukhukhumeza. Inzululwazi yase-Australia ithi xa ujika kwi-massage therapist kanye, emva kweeyure ezingama-3 emva kokuwa, emva kweentsuku ezingama-3 ungagxuma emlenzeni wakho wokugula. Zama: ubuncinane iseshoni esisodwa sokusilalisa ukuqinisekisa ukuba oogqirha bachanekile. Kwaye imizuzu engama-45 iya kunceda izihlunu zakho zibuyele ngokukhawuleza ngokuqhelekileyo. Ukuba ungumvakatye rhoqo kwi-polyclinic, cela umphathiswa wakho ukuba ancomele umasseur omhle okanye zama ukuzitholela ngokwakho kwi-Federation of Massage Federation.
Amaholide ekhaya
Okunye: ukulamba, ukubandayo nokuphumla - ixesha elide zonke izifo zaphathwa. Namhlanje, ezimbini zokuqala ziye zalahlekelwa zikhundla zabo, kwaye okwesithathu ayikho. Nangona intsingiselo yegama elithi "ukuphumla" litshintshile kancane. Unokwenza umfanekiso, ufeze umnqamlezo, uphulaphule umculo, uphize isiliva okanye udibanise kwisitofu-konke oku kucatshangwa ukuphumla. Kodwa uya kufumana ibhonasi zempilo kuphela xa ushiya intloko yakho emsebenzini wakho - iingxakini kunye neengxakini ziza kuphuma kwi-consciousness kwaye iya kuhlambuluka, njengegadi emva kwemvula. Ucwaningo luye lwabonisa ukuba abantu abangazange bazikhanyele ukuphefumula abayichukumisi kwaye bayasindisa iiveki ezipheleleyo, bahlawule ngokukhawuleza. Zama: ukuphumla kweminye imizuzu eyi-10-20 ubuncinci ngamanye amaxesha ngosuku. Ngexesha elifanayo akanandaba nokuba uya kutshintsha iipotyi okanye uzibethe ngeenaliti zokudibanisa. Into ephambili kukuba intloko kufuneka ihlambulule iingcamango malunga neengxaki zemihla ngemihla.
Ukungqinelana kwintsapho
Okunye: ukuba iiplate zibetha rhoqo, iingcango ze-slam, kunye nokukhuseleka kwezwi kuya kuba yimihla ngemihla, kuya kuthatha ixesha elide ukuhlala kwiluhlu olugulayo. Kwaye akusikho ukucinga, kodwa inyaniso eqinisekisiweyo. Ukuxhatshazwa kwintsapho kuyanciphisa ukufumana emva kokubanda, ukulimala okanye ukuhlinzwa. Ngakolunye uhlangothi, uthando kunye nokunyamekela kunciphisa ixesha lokubanjwa kwezindlu. Iingcali zenzululwazi zaphawula isimo sempilo esingaba liwaka elizibini kwaye zaqaphela ukuba abafazi abasoloko befunga kubo, bafumana ama-40% ngokuthe ngcembe kunezo zibini ezinobungane. Umgwebi u-cortisol, i-hormone yoxinzelelo. Ikhonkco ilula: ukuphikisana ngakumbi, i-cortisol engaphezulu; I-cortisol engaphezulu, i-slowest recovery. Kutheni ungagqiba umhlaba? Ubuncinane okwethutyana, kude kube umlenze ukhula kunye okanye kubanda. Zama: ukuseka ubudlelwane entsapho, udinga ixesha (kwaye ngezinye izibheno kwiingcali). Ekuqaleni, zama nje ukwenza yonke imizamo yokulungisa ingxaki ngokuzinzile. Ukuba kunokwenzeka, ungathinteli izihloko ezibuhlungu ezidala ulwaphulo olunobundlobongela. Ngokuqhelekileyo uzikhumbuze ukuba abantu abahlukeneyo baneembono ezahlukileyo ebomini, musa ukwenza izidingo zamacandelo kwaye ubonise umonde. Ingqwalasela ekhethekileyo, ngokweengcali, kufuneka inikwe isitayela soqhagamshelwano, apho inqanaba le-cortisol egazini lixhomekeke ngqo. Iphakama ukuba iingxabano zinamazwi aphilileyo kunye namagqabaza avela kumyeni nomfazi.